AnimalBW
From Beast, one leg extends out to the side and kicks through underneath the body while the opposite arm streamlines overhead, then returns to base. Builds hip external rotation control and single-arm loading.
Demo: Animal Flow
Sets
3
Reps
5-6 per side
Rest
1 min
Contraindications
Avoid with hip impingement or acute wrist pain.Setup
Start in Beast position, knees hovering off the floor.
Execution
- 1Lift one leg and streamline the same-side arm overhead
- 2Look down toward the base foot to check for a 90-degree angle between toes and fingers
- 3Drop the heel of the kicking leg and lower the hip toward the ground
- 4Kick the leg through with the ankle flexed, knee straight, hip externally rotated
- 5Push through the grounded hand ('push the gas') to return to Beast
Key cues
- Look for the 90-degree angle between base foot and base hand before kicking
- Toes pointed, knee locked, hip turned out on the kicking leg
- Streamline the free arm overhead, don't let it flail
- Push the gas to drive back to Beast
Common faults
- Skipping the foot-drop setup and kicking with poor base
- Bent knee on the kicking leg
- Collapsing the supporting shoulder
- Rushing the return instead of controlling it back to Beast
Tweaks
- Practice the foot-drop setup alone before adding the kick
- Slow the kick-through tempo for control
- Add a front kick-through variation for variety
Regressions
Progressions
Muscles
Primary: Hip Abductors, Obliques, Shoulders
Secondary: Glutes, Core
Notes
Distinguished from the standard Kick-Through by the sideways trajectory of the kicking leg.
Sources
Attribution: Mike Fitch / Animal Flow